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Refreshing source of protein and calcium
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Garlic-free cucumber yogurt dip (240 g) has 103 calories. That works out to 43 calories per 100 g. It contains 8.4 g of carbs, 6.5 g of protein, 5 g of fat and 0.7 g of fiber. Its 0.8 µg of B12 covers 32% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
103
KCAL / 240G
Carbs
8.4g
· 3% DV
Protein
6.5g
· 13% DV
Fat
5g
· 6% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 25% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 3.17 g | 16% |
| Trans fat | 0.19 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 0.7 g | 3% |
| Protein | 6.5 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 103 kcal |
| 2 tablespoon (small) | 30 g | 13 kcal |
| 4 tablespoon (medium) | 60 g | 26 kcal |
| 100 g | 100 g | 43 kcal |
| ½ cup (half) | 120 g | 52 kcal |
| 1 serving (medium) | 150 g | 65 kcal |
| 1 serving (large) | 250 g | 108 kcal |
| 1.5 cup (large) | 360 g | 155 kcal |
Calculated from 43 calories per 100 g.
Garlic-free cucumber yogurt dip is made by mixing plain yogurt with grated or finely chopped cucumber, a little cold water, and salt. Stir in chopped mint or dill if you like, then chill it before serving.
Garlic-free cucumber yogurt dip is essentially a garlic-free take on tzatziki, though recipes vary by region and household. Both commonly combine yogurt and cucumber; herbs, thickness, and whether the cucumber is grated or chopped can differ.
Yes, Greek yogurt works well in garlic-free cucumber yogurt dip and gives it a thicker, creamier texture. Thin it gradually with cold water if you prefer a looser dip, rather than adding all the liquid at once.
Garlic-free cucumber yogurt dip gets watery when cucumber releases liquid into the yogurt or too much water is added. Grate the cucumber and squeeze out excess liquid first, then adjust the dip’s consistency gradually.
You can salt and drain the cucumber for garlic-free cucumber yogurt dip, especially if it is very watery. Let it sit briefly, then squeeze out the liquid; remember that the cucumber is already salted when you season the yogurt.
Garlic-free cucumber yogurt dip pairs well with grilled meat, roasted vegetables, flatbread, and rice dishes. Serve it cold as a side or dip, and keep it chilled until mealtime so it stays refreshing.
Garlic-free cucumber yogurt dip keeps for about two days in a covered container in the refrigerator. The cucumber may release liquid as it sits, so stir before serving and discard it if you notice mold or an off smell.
Freezing garlic-free cucumber yogurt dip is not recommended because yogurt can separate and cucumber turns soft after thawing. It is best made fresh or refrigerated for a short time; stirring may not restore its original texture.
Yes, garlic-free cucumber yogurt dip can be made without mint or dill. The yogurt and cucumber provide its familiar base flavor; you can leave out herbs or add a little lemon zest or black pepper instead.
Fresh mint, dill, or a little lemon zest can add flavor to garlic-free cucumber yogurt dip without using garlic. None is an exact garlic substitute, so choose one according to the flavor you want rather than adding several at once.
Vitamins
B12
0.77µg · 32% DV
B2
0.34mg · 26% DV
B5
0.84mg · 17% DV
Biotin
4.32µg · 14% DV
Minerals
Iodine
43µg · 29% DV
Phosphorus
185mg · 26% DV
Sodium
576mg · 25% DV
Calcium
238mg · 24% DV
Potassium ⭐
310mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 103 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Garlic-free cucumber yogurt dip is a Turkish-style cacık made with yogurt, cucumber, water and salt, with no garlic. Its consistency can range from spoonable to quite pourable, depending on how much water is mixed in; fresh or dried mint is a familiar addition, and some cooks use dill.
In Turkey, cacık is served chilled, often alongside a home-cooked meal rather than as a standalone dip. It goes especially well with rice, grilled foods and beans, and makes a cooling contrast to warmly spiced dishes. Yogurt gives it some protein and calcium, while cucumber and water keep it light and refreshing. Use thicker yogurt and less water for a more substantial side, or loosen it for a lighter accompaniment.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.17g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.